The Ultimate High-Protein Beef Ribs That Fight Inflammation (45g Protein!)

Looking for a high-protein anti-inflammatory beef ribs recipe that supports your fitness goals while delivering incredible flavor? These tender, succulent beef short ribs pack 45 grams of protein per serving and are loaded with anti-inflammatory spices like turmeric, ginger, and garlic.

This healthy beef ribs recipe transforms a classic comfort food into a nutritious powerhouse that fights inflammation while supporting muscle growth and recovery. Perfect for meal prep or weekend family dinners!

Why This Recipe Works for Your Health Goals

High Protein Content: Each serving delivers 45g of complete protein, essential for muscle building and repair.

Anti-Inflammatory Benefits:

• Turmeric contains curcumin, a powerful anti-inflammatory compound
• Ginger reduces muscle soreness and inflammation
• Garlic supports immune function and cardiovascular health
• Grass-fed beef provides omega-3 fatty acids

Low Inflammatory Potential: This recipe avoids refined sugars and processed ingredients that can trigger inflammation.

Ingredients

For the Anti-Inflammatory Rub:

• 3 lbs grass-fed beef short ribs, bone-in
• 2 tablespoons ground turmeric
• 1 tablespoon smoked paprika
• 1 tablespoon garlic powder
• 1 tablespoon fresh ginger, grated
• 2 teaspoons sea salt
• 1 teaspoon black pepper
• 1 teaspoon oregano
• 1/2 teaspoon cayenne pepper

For Braising:

• 2 tablespoons avocado oil
• 1 large onion, sliced
• 4 cloves fresh garlic, minced
• 2 cups bone broth (low sodium)
• 1/4 cup coconut aminos
• 2 tablespoons apple cider vinegar
• 1 sprig fresh rosemary
• 2 bay leaves

Instructions

Step 1: Prepare the Anti-Inflammatory Rub

1. In a small bowl, combine turmeric, smoked paprika, garlic powder, grated ginger, sea salt, black pepper, oregano, and cayenne pepper.
2. Pat the beef short ribs dry with paper towels.
3. Generously coat all sides of the ribs with the spice rub, pressing gently to adhere.
4. Let ribs rest at room temperature for 30 minutes to allow flavors to penetrate.

Step 2: Sear the Ribs

1. Preheat your oven to 325°F (165°C).
2. Heat avocado oil in a large Dutch oven or heavy-bottomed pot over medium-high heat.
3. Sear the seasoned ribs for 3-4 minutes per side until golden brown. Remove and set aside.

Step 3: Build the Braising Base

1. In the same pot, add sliced onions and cook for 5 minutes until softened.
2. Add minced garlic and cook for another minute until fragrant.
3. Pour in bone broth, coconut aminos, and apple cider vinegar.
4. Add rosemary sprig and bay leaves.
5. Bring mixture to a simmer.

Step 4: Slow Cook to Perfection

1. Return seared ribs to the pot, ensuring they’re partially submerged in liquid.
2. Cover tightly with lid and transfer to preheated oven.
3. Cook for 2.5-3 hours until meat is fork-tender and pulls away from the bone easily.

Step 5: Rest and Serve

1. Remove ribs from oven and let rest for 10 minutes.
2. Strain the cooking liquid and serve as a nutrient-rich au jus.
3. Garnish with fresh herbs if desired.

Nutrition Facts (Per Serving)

• Calories: 385
• Protein: 45g
• Carbohydrates: 3g
• Fat: 20g
• Fiber: 1g
• Sugar: 1g

Health Benefits Breakdown

Muscle Building: The high-quality protein in grass-fed beef contains all essential amino acids needed for muscle protein synthesis.

Anti-Inflammatory Support: The combination of turmeric, ginger, and omega-3s from grass-fed beef helps reduce exercise-induced inflammation and supports faster recovery.

Metabolic Health: This low-carb, high-protein meal helps maintain stable blood sugar levels and supports healthy metabolism.

Meal Prep Tips

These anti-inflammatory ribs are perfect for meal prep! Store cooked ribs in the refrigerator for up to 4 days or freeze for up to 3 months. The flavors actually improve overnight, making this an ideal make-ahead recipe.

Equipment Recommendations

For best results, use a heavy-bottomed Dutch oven that distributes heat evenly. A good meat thermometer ensures perfect doneness every time.

Serving Suggestions

Pair these high-protein dinner recipes with:

• Cauliflower rice for extra vegetables
• Roasted Brussels sprouts with garlic
• Mixed green salad with olive oil dressing
• Steamed broccoli for added fiber

Storage and Reheating

Store leftover ribs in airtight containers in the refrigerator for up to 4 days. Reheat gently in a 300°F oven, covered with foil, for 15-20 minutes until warmed through.

Frequently Asked Questions

Q: Can I use short ribs instead of beef ribs? A: Absolutely! Beef short ribs work excellently with this recipe and cooking method.

Q: Is this recipe keto-friendly? A: Yes, with only 3g of carbs per serving, this recipe fits perfectly into a ketogenic eating plan.

Q: Can I make this in a slow cooker? A: Yes, after searing, transfer everything to a slow cooker and cook on low for 6-8 hours.

Q: What makes this recipe anti-inflammatory? A: The turmeric, ginger, garlic, and grass-fed beef all contain compounds that help reduce inflammation in the body.

Conclusion

This high-protein anti-inflammatory beef ribs recipe proves that healthy eating doesn’t mean sacrificing flavor. With 45g of protein per serving and powerful anti-inflammatory ingredients, it’s the perfect addition to any fitness-focused meal plan.

Whether you’re building muscle, recovering from workouts, or simply want a nutritious comfort food option, these tender, flavorful ribs deliver on all fronts. The slow-cooking method ensures maximum tenderness while the spice rub creates a delicious crust that’s packed with health benefits.

Try this recipe for your next meal prep session or weekend dinner – your taste buds and your body will thank you!